Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for.

Carolyn A. Hodges, R.D.
Source:, December 2019


Ingredient Checklist


Instructions Checklist
  • Heat corn according to package directions; set aside to cool.

  • Cook pasta according to package directions. Drain and rinse with cold water. Drain again and toss with the corn; set aside.

  • Slice chicken strips into bite-size pieces; set aside.

  • Divide pico de gallo into 4 small lidded containers and refrigerate. Measure salad dressing into 4 small lidded containers and refrigerate. (Timesaving tip: You can also carry the bottle of dressing in your lunch bag--or store in the office fridge--and dress when ready to serve.)

  • Divide the corn and pasta mixture among 4 single-serving containers, then top each with one-fourth of the chicken. Seal the containers and refrigerate for up to 4 days. Toss with the dressing just before serving and top with the pico de gallo.


To make ahead: Refrigerate pasta salad, salsa and dressing separately for up to 4 days. Top salad with dressing and pico de gallo just before serving.

Nutrition Facts

436.3 calories; protein 33.7g 67% DV; carbohydrates 46.8g 15% DV; exchange other carbs 3; dietary fiber 14.4g 58% DV; sugars 9.5g; fat 14.4g 22% DV; saturated fat 3.6g 18% DV; cholesterol 63.8mg 21% DV; vitamin a iu 663.6IU 13% DV; vitamin c 6.2mg 10% DV; folate -1mcg; calcium 186.6mg 19% DV; iron 3.8mg 21% DV; magnesium -1mg; potassium -1mg; sodium 375.1mg 15% DV; thiamin -1mg -100% DV.

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Rating: 5 stars
These were super-easy and held up well. I added extra avocado. Read More